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Originally Posted by MuadDib
Easy one first, is it better to eat before or after a workout?
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Both.
An hour before you hit the gym have a protein shake. If you don't like protein shakes a good substitue would be an apple, a hand full of almonds (or any nut), a little bit of peanut butter and a glass of milk.
Immediately after your workout, down another protein shake. After a hard workout session, your body is in a catabolic state, meaning that its breaking down muscle tissue. But with an immediate infusion of carbohydrates and protein, you can stop the catabolism and start anobolism (muscle building). There are hundreds of different recipes, but I've found the tastiest to be this: 2 cups Cranberry Juice, one scoop of Vanilla Whey Protein, 1/2 cup Club Soda (optional & just for taste). This recipe will provide two servings; one for an hour before your workout, one for afterwards.
Also, as far as general eating, make sure the majority of your caloric intake is earlier in the day (i.e. big breakfast; small dinner). Sip lots of water throughout the day, and avoid empty calories like the ones found in most baked goods and beer.
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Originally Posted by MuadDib
The more complicated one involves types of workout. I'm a follow of the ACE strategy of rotating areas of emphasis on a multiday cycle (I prefer a three day cycle), however that mostly emphasizes strength training. While strength training is a major part of my work out, an equally important part is reduction of my BFI, specifically I want to lose inches off my gut and chin/neck. To the latter end I, obviously, am trying to work more cardio into my routine. Now for the question, does anyone have a recommendation for the best way to integrate more cardio into my strength training regimen? I'm torn between throwing in equal cardio to my strength training every day and going with a small amount of cardio every days and then on a seperate day in the cycle having a primarily cardio day with only light strength training? Anyone feel one is better than the other? Why? Or does anyone have a better suggestion? Why?
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The best way to build muscle, and burn lots of fat, is to work out your major muscle groups. You can stick to the cycle routine, but I would recommend doing a full body workout per session. If you do just the major muscle groups your workout shouldn't take more than 30-40 minutes. Right after you finish do about 15-20 minutes of cardio. On the alternating days do an hour of cardio. Also, use weight training exercises that work more than one muscle group at the same time. By doing this you will not only accomplish more during a session, you will teach your body how to better coordinate its muscles and help them work together more efficiently, which will increase your strength.
What does your cardiovascular training consist of?